Swimming
Butterfly with Tempo Trainer
Butterfly with Tempo Trainer uses timed beeps to pace your butterfly stroke. It trains stroke rhythm, arm-and-kick coordination, and swimming endurance.
- Advanced
- Moderate injury risk
- Rest 45 sec
How to do it
- Set the trainer to beep once per stroke cycle at your comfortable butterfly pace.
- Secure the trainer according to its instructions where you can hear it underwater.
- Push off the wall face down with your arms extended overhead.
- Press the water back toward your hips with both arms.
- Perform a dolphin kick as your hands finish the push.
- Sweep both arms forward together above the surface.
- Enter both hands shoulder-width apart on the next beep.
- Perform another dolphin kick as your hands enter the water.
Form cues
- Exhale underwater; breathe low over the surface.
- Let your hips lead the body wave.
- Keep your recovery relaxed.
Common mistakes
- Rushing to catch the beepLengthen the beep interval if matching it makes you shorten your stroke.
- Lifting your head too highKeep your chin near the surface when breathing so your hips do not sink.
- Kicking mainly from your kneesLet the kick travel from your hips through soft knees to your feet.
Safety
Forcing a cadence beyond your ability can overload your shoulders or lower back as technique deteriorates. Butterfly fatigue can also make it difficult to keep your airway clear, creating a drowning risk.
- Use a lifeguarded pool with a clear lane and follow its swimming direction.
- Practice untimed butterfly comfortably before adding beep timing.
- End the interval if you cannot maintain your stroke or breathing; stop immediately for pain or dizziness.
- Approach the wall under control with both hands reaching forward for the touch.
If you have shoulder or lower-back pain, or a condition affecting breathing during exercise, get advice from a physiotherapist or doctor before attempting this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Tempo Trainer
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 45 sec
Start at the shorter distance, prioritizing repeatable timing rather than speed.